Uyenza kanjani iQuinoa

-Delile

• Isaladi le-quinoa notamatisi nekhukhamba
• Izithako
• Ukulungiselela kanjani
• Izinzuzo eziyinhloko zezempilo
• Imininingwane yezempilo ye-quinoa eluhlaza

I-quinoa ilula kakhulu ukwenziwa futhi ingaphekwa ngendlela yobhontshisi imizuzu eyi-15, ngamanzi, ukufaka irayisi esikhundleni, isibonelo. Kodwa-ke, ingasetshenziswa nakuma-flakes afana ne-oats noma ngesimo sefulawa sokwenza isinkwa, amakhekhe noma ama-pancake, isibonelo.

Yize kubiza isilinganiso sama-reais angama-20 nge-kg, kuhle kakhulu ekucebiseni nasekuhlukaniseni ukudla.

Le mbewu, ewuhlobo oluthile lokusanhlamvu okunomsoco kakhulu, ngaphezu kokungabi nayo i-gluten, inamaprotheni aphindwe kabili aqukethwe elayisi, ngakho-ke yinhle kwabadla imifino kuphela noma kulabo abadinga ukukhulisa inani lamaprotheni ekudleni kwabo. Ngaphezu kwalokho, inyusa amasosha omzimba ngenxa yokuba ne-zinc ne-selenium futhi inciphisa nokugcinwa kwamanzi ngoba ine-potassium futhi ngoba iqukethe imicu iphinda ithande ukwehla kwesisindo.

Isaladi le-quinoa notamatisi nekhukhamba

Iresiphi elula kakhulu isaladi le-quinoa eliqabulayo ngekhukhamba notamatisi. Ngaphezu kokumnandi, le saladi icebe kakhulu ngamaphrotheni, kulula ukuyenza futhi iyasiza ukukuqabula phakathi nezinsuku ezishisa kakhulu zonyaka.

Izithako

• 175 g wequinoa;
• 600 ml wamanzi;
• Utamatisi ongu-10 uthathe izingcezu;
• Ikhukhamba elisikiwe;
• 3 anyanisi oluhlaza oqoshiwe;
• Juice ijusi kalamula;
• Amafutha omnqumo, upelepele, usawoti we-mint, i-coriander ne-parsley ukunambitha.

Ukulungiselela kanjani

Thela i-quinoa epanini, engeza amanzi bese uletha ngamathumba. Bese wehlisa ukushisa, umboze bese upheka i-quinoa eminye imizuzu eyi-15 emlilweni omncane.

Ekugcineni, khama amanzi, uma kunesidingo, vumela i-quinoa ipholile bese ungeza nezinye izithako esitsheni sokuphaka, isinongo njengokuthanda kwakho.

Izinzuzo eziyinhloko zezempilo

Izinzuzo zeQuinoa zibandakanya ukwenza ngcono ukusebenza kwamathumbu, ukusiza ukulawula i-cholesterol noshukela wegazi, kanye nokwehla kwesifiso sokudla ngoba ukudla okunothe kakhulu. Ngaphezu kwalokho, iyasiza nasekusebenzeni kahle kobuchopho ngoba icebile ku-omega 3, ilwa nokushoda kwegazi ngoba inothe ngensimbi futhi ingasiza ekunqandeni i-osteoporosis, njengoba ine-calcium eningi.

Funda ngezinye izinzuzo ezibalulekile ze-quinoa.

Imininingwane yezempilo ye-quinoa eluhlaza

Igremu ngalinye le-100 le-quinoa linamaminerali amaningi, njenge-iron, i-phosphorus, ne-Omega 3 no-6, okungamafutha abalulekile emzimbeni.

Ukusebenzisa i-quinoa kuyindlela elula yokwandisa ukudla ngama-amino acid abalulekile nezinhlobonhlobo ezinhle zamaminerali kanye namavithamini we-B complex okwenza le mbewu isebenzisane, enye indlela enhle kakhulu yokubekezelela i-gluten noma ukolweni.